Yvette- Race Plan IM Florida 2016

Yvette Metz · October 24, 2016 9:46PM

IM Florida November 5 2016

IM Florida 14:54:30 – Keep steady HR all day

Swim: 1:30, (T1 00:06:00)

Bike: 6:45, (Ave 16.50 mph) NP105/110, IF .65 /.68, Heart rate keep at 147 to 153

(T2 00:03:30)

Run: 6:30, Average heart rate 135/140 Back off @145

Schedule:

Saturday: Travel Day about 10 to 12 hours

Sunday: Travel Day.

Check in to hotel

Run 25 minutes

Monday: A.M. Swim /Bike loop at 20 /77

Drive the bike course.

Tuesday: Run/Swim / shop for any items needed

Wednesday: AM. Check out of hotel/

10:00 AM. Athlete check in

11:00 A.M. Athlete Briefing

1:00 P.M. Lunch

3:00 P.M. Check into condo

4:00 P.M. Run 30 minutes

6:00 P.M. Dinner

8:00 P.M. Back to room

Thursday: A.M. Swim

Lay out race bags- fill according to list / take a photo of

each bag with the items, so on race morning, I do not panic… did I put?

in the bag. Place a colorful ribbon on each bag.

12:00P.M. Lunch then back to room and double check by plan

5:00P.M. Dinner/in or /out/ then back to room

Friday: 10:00 A.M. Bike and Gear Special Needs Bag Check in

Place bento box, tape eGel to bike frame

4:00 P.M.- Dinner

6:00 P.M. Back to hotel

Plug in Garmin 3X10, Garmin910.

Take Map(protein) x 10

Friday: 7:00 P.M. Night before Race be in bed

9:00 P.M. 1. Shake x 3scoops, Map (protein) x 10

2. Drink amino acids all night

Saturday: 4:30 A.M. Wake

                          1. Shower, dress, vitamins.

                          2. Breakfast: 3 scoops of Ucan, Apple, 10 map (protein),Sports drink eFuel.

                          3. Pack for T1, morning fill prepare Efuel Bottles x 2, 1 Tailwinds bottle

Saturday:     5:00 A.M. Transition

                         1. Body markings

                         2. Fill tires to 100psi

                         3. Place /Check edge 910 for power and readings

                         4. Check stages crank arm, uncover.

                         5. Place/Check power to Di2 shifters.

                  6:00 A. M.       Swim

                         1. Put on Wet suit- over– sports bra and shorts-heart rate strap

2. Time chip on leg: use safety pins to hold it

Morning Clothes Bag:

                         3. Garmin watch

                         4. Goggles

                         5. Defogger- Bottle of water to rinse goggles

                         6. Hair tie

                         7. Swim cap

                         8. Take 10 MAP pills – bottle of Efuel with water

                         9. Take 1 - eGel

                  6:45 A.M. Swim Start

                          Goal 1:30 Swim only fast as your ability to maintain form. Count strokes

stay in my box, site every 6 strokes, look at last buoy. Be mindful of the

current direction to site correctly. RELAX!

8:15 A.M. Finish swim walk to T1

                        1. Take wet suit off.

                        2. Call out number 134, grab bag.

                        3. Point to volunteer for help.

4. Dump bag on floor

                     T1 Bag:

                        5. Jersey- Salt tabs/chews will be in pocket

                        6. Helmet

7. Sunglasses

8. Socks/shoes

9. ½ Banana or Eat bag of chews and e Gel

Bike nutrition:

400 calories per hour /sodium 700

                          First two hours use the following per hour:

                         eFuel powder 3 scoops with 1/8 of base salt.

                         eGel x 1

3^rd. hour start with following per hour:

Tailwinds 3 scoops

eGel x 1/ Power bar/ cliff blocks Mile 56 Take 5 Map pills

8:21 A.M. Get bike, walk to mount line

1. Get heart rate down between 145-153

                           2. 0 to mile 35 Steady (NP 105 to 110) Lap every 5 miles

                           3. Mile 35 to 80 Drink and Eat (NP105 to 110) Lap every 5 miles

                                      4. Mile 80 to 112 Drink and Eat (NP105 to 110) Lap every 5 miles

Bike Special needs bag:

Tailwindsx1, coke, trail mix, tube, cartridge

Get legs back, head start on fueling, hydration / ride opposite of all

Conserve momentum until mile 35

Mile 80 start to speed up the steady.

                    Dismount bike

                            1. Call out number 134, grab bag.

                            2. Point to volunteer for help.

T2 Bag:

3. Put race number /belt on

                           4. Socks/Shoes on

                           5. Eat bag of Clif blocks/ banana 1/2

                           6. Bottle of Tailwinds

                       Grab & go: plastic Bag with items in it.. Place items in pocket while running,

put visor with Light on. 1 plastic bag for ice, 6 eGels, 2 Tailwind packs, 4

Cliff shot blocks, Power bar, Base salt

Run out

Walk aid stations (30 steps), note AV heart rate off bike.

                              Keep heart rate 135/140 steady. Back off @ 145

                          1. Drink and eat (256 calories per hour)

                      Tailwinds w/caffeine drink (refill) eGel,

                              As needed to change up: Cliff shot blocks, Power bar, Base salt

                      Mile,2,4,6,8,10…12,15,18,21,24,(25 get rid of the Tailwinds bottle). eGel



                               Run easy: Miles 0-8

                               Wait for it: Miles 8 to13    Run Special Needs: Disposable gloves tailwinds x 1

Stay focused: 13 to 18

Stay focused: Mile 18 to 25

Strong finish: Mile 25 to 26.2

Concerns: Finishing the race just waiting to exhale! Yvette

Coach Patrick · October 27, 2016 9:23PM

YM, looks great! My only concern is all these protein pills? I get the day before, but on race day you are taking 10 pills at 4:30am and more at 6:00am. I just envision a ton of crap in your tummy for the swim (worst possible time). You don't need protein at 6am...you only need you e-fuel and a gel between 15' and 30' before the swim start!

Can't wait!!! But first, travel safely!

~ Coach P

Yvette- Race Plan IM Florida 2016

Comments